Beginners Guide to Crossfit

Transcription

1 Beginners Guide to Crossfit Everything you need to get started This book contains all the information you need to get started with Crossfit today!

2 What is Crossfit? Crossfit is a training method that is used by police academies, military units, martial artists and other professional athletes around the world. This method of training is extremely popular and you will find more and more health clubs offering this type of training program in the very near future. As well it is also possible to set up your own home gym and perform your own Crossfit training system. All you need is enough space. If you have been planning on making a workout room in your basement, now you have a wonderful excuse to finally get started. A Crossfit training program is designed to be a broad program which can be individualized. Programs can be tailored to cater to seniors, people with heart issues and for prize fighters training for their next cage fight! The basis of the program stays the same. It is the degree level that changes to fit the participants. Many Crossfit gyms are now offering programs for kids. These classes have a low teacher to student ratio, normally classes start off with just 3 or 4 children. These classes are increasing in popularity especially for parents who are already involved in Crossfit. It just makes sense to get their kids involved too. A Crossfit workout includes functional training where you are learning to move your entire body. It is very common to see participants jumping onto high boxes with ease! Each workout focuses on the following 9 areas: 1. Improving Cardiovascular and Respiratory endurance 2. Increasing stamina 3. Increasing strength 4. Improving flexibility 5. Power 6. Speed 7. Co-ordination 8. Agility 9. Balance By improving all of these areas you will have the ability to do daily lifestyle tasks more easily. Carrying home heavy shopping bags won t be an issue. Playing with your

3 grandchildren will be easy. Even yard work and gardening won t seem like such an effort. There are two main ways you can take part in a Crossfit class. First you can find a location that offers Crossfit near you. Your second choice is to follow a Crossfit training program online. This can be done by visiting the following website: Crossfit and taking part in the exercise of the day. If any exercise is unfamiliar then you want to take the time to learn how to perform it correctly. You can easily substitute exercises if you find them too difficult or if you don t have the right equipment for them. Crossfit is a great way to get a true total body workout. It can be fun to do at home or at your local gym in a class setting, the choice is yours. Crossfit Training A Crossfit training program can be an intense workout. The good thing about this type of training is that it can be adapted to suit each individual. You will see that children, Olympic athletes, Martial artists, housewives and seniors all participate in Crossfit training. The only difference is the intensity level and the degree of your training. Crossfit can be customized day by day or week by week to suit your fitness level. There are various pieces of equipment used in a Crossfit training program. You could be working out with kettle bells, a jump rope, a pull up bar, a medicine ball and dumbbells among other equipment. When starting a Crossfit training regimen you will be following a routine of 3 days of training followed by one day off. 0n training days you will follow what s known as WOD or Workout of the Day and these exercises target specific areas. You might be working on increasing your stamina level or building your strength. In total ten fitness areas are targeted making this type of training program a total body workout. In each Workout of the Day you will follow a set of exercises. If any exercises are new or too hard then you simply modify them to suit your needs. If you are taking a Crossfit class the instructor can show you suitable modifications. For a complete beginner it is recommended that you learn how to do some basic exercises first. This will allow you to get more benefit from each Workout of the Day. The beginner exercises that you should learn to perform include: Squats Crunches

4 Shoulder Presses Push Ups Once you are comfortable with these then you can start taking the daily classes. It will also benefit you to improve your cardiovascular condition ahead of time. The true benefits of a Crossfit class come with the speed at which you can do the exercises and by taking fewer breaks in between each set. If you take a Crossfit class you will all be asked to do the same exercises. The only difference you will notice is the different levels each exercise is performed at. Plus the amount of breaks some people require before starting a new set. If you find you need lots of breaks, don t worry! You will quickly notice how fast you improve even in a week or two. The best advice we can give you is to set a Crossfit training schedule and stick with it. No matter how hard it might seem, perform each exercise the best that you can. Before you know it you won t be called a beginner anymore! Crossfit Equipment Purchasing Crossfit equipment can be much less inexpensive than buying a new treadmill or elliptical machine. While you do need multiple pieces of equipment, each one is not that expensive. A good quality exercise mat will be a great investment for doing many of the Crossfit exercises. These exercises include sit ups and push ups along with other floor exercises. For performing squats you can use a large medicine ball or an exercise ball. The ball is placed behind your back on a wall and helps you to balance and keep your posture while squatting. A large exercise ball could also be used for push ups and sit ups and is a little gentler on your back, especially for beginners. For pull ups a good quality pull up bar is recommended. Another mainstay piece of equipment will be your kettlebells. These are similar in weight to dumbbells but allow you to perform different movements and exercises. A common exercise performed is the kettlebell swing, where the kettlebell is held in between your legs with straight arms. The swing involves taking the kettlebell straight up and over your head and then back to the starting position. This is an excellent exercise that will raise your body temperature and increase your heart rate! A sturdy box frame is another requirement and is used for jumping up onto. This box ideally has various heights allowing you to jump up higher as your fitness level increases.

5 Jump ropes along with heavier ropes are other pieces of Crossfit equipment that can be added to your inventory. Of course you don t have to run out and purchase all of this equipment at once. You can start off with the basics and add more as your progress. It is best to make sure that you enjoy the idea of Crossfit training first! You don t want to purchase lots of equipment only to have it sit in the corner and collect dust. You will need a good sized area of your home to set up your Crossfit gym. Make sure that you have plenty of room and height to perform the exercises. You will be jumping rope and jumping onto a high box, so a low ceiling in your basement might be an issue. For the push up bar ensure that you can place it in between a sturdy door frame. One that offers lots of support, you don t want to run the risk of having the bar come down on top of you. Another option is to purchase a ceiling mounted bar. If you are a complete beginner then we would recommend that you start off by buying a good exercise mat and some kettlebells and maybe a jump rope. This equipment is enough to get you started and will provide you with a great workout. Crossfit for Women Crossfit training is classified as functional training and is an excellent total body workout. While you may have seen lots of men participating in this type of exercise, it is actually a fantastic workout for women! The basics of the Crossfit training program remain the same for everyone regardless of your sex or age. It is the way you perform the program that changes. For women or anyone just starting with Crossfit you must take the time to familiarize yourself with the basics. This includes learning how to perform the required exercises. These exercises involve learning how to do a sit up, push up and squat correctly. You will also need to learn how to do a dead lift, a shoulder press and pull ups. Of course all of these basic moves will take time to learn. By repeating these moves daily you should be ready to take your first Crossfit class within a month. Take more time if necessary! There is no rush and it is extremely important to learn the moves correctly, this way you will derive more benefit once you start daily classes. A Crossfit training program targets your entire body. You will develop more strength, power, agility, and balance along with a better cardiovascular and respiratory system. Depending on your fitness level you can start with a 3 day routine with a day of rest. Your other option is to work out for 5 days and then take 2 days off. Do whichever you feel more comfortable with.

6 You can visit the Crossfit website and get a Workout of the Day that lists the exercises you need to do. Each exercise will target a certain area and many people enjoy following this more structured routine. If you prefer you can make up your own Crossfit training program and incorporate exercises that you like. You must remember to include exercises that target all areas of your body. This should include some type of endurance and stamina building activities. A basic routine for women should include the following: 10 minute warm up minutes of Crossfit training. This should include doing sit ups, push ups, lifting dumbbells or kettlebells and weight exercises such as bicep curls and chest presses. 10 minute cool down with stretching As you can see this 40 minute routine can easily be scheduled into your day. Just perform each exercise to the best of your ability. If you do decide to follow the Crossfit Workout of the Day then modify any exercise as needed. As your fitness level improves you will be able to perform each exercise more intensely. The whole object of Crossfit is to work out fast and hard, you perform sets of exercises and take as few breaks as possible. Remember Crossfit is used by members of the armed forces, police department and fire departments. So there must be something to this method of training. Women can easily participate in Crossfit by modifying exercises as necessary. Just don t try to do too much too soon as you don t want to injure yourself! Crossfit for Kids What child doesn t love climbing up ropes, jumping off of frames and generally running around and having a great time? Welcome to the world of Crossfit for kids. Crossfit is an exercise program that targets the entire body by using the principals of functional training. You learn how to move your body as a whole. Your strength, power and balance increases with the training. Kids today are victim to staying indoors and playing too many video games and spending time on the computer. As a parent if you mention the word exercise to your child, you are probably met with a disapproving look! But what if there was a way to get your child excited about exercising.

7 Crossfit can easily become a family affair. In fact many parents who are involved in Crossfit training are encouraging their children to join up. This has led to more Crossfit for Kids training programs to be started around the country. But Crossfit doesn t have to be regimented to a class. You can easily take your Crossfit training outdoors to your local park or hiking trail. Climbing up ropes or through tires is a great Crossfit exercise. Along with pull ups, bench presses, sit ups and push ups. All of these could be performed at a local playground or even at home. By making this type of training a family activity your kids are more likely to want to participate for the long term. Especially if they can out do mom or dad when it comes to pull ups or climbing up a rope! Functional fitness is a process where a person learns how to use their body effectively. Children will become stronger and more agile in all their daily activities. Crossfit can be a great confidence builder for kids. Crossfit also involves improving your cardio levels. This can be done by going hiking and then stopping along the way to do sit ups and other weight bearing activities. It makes the hike more exciting and fun for everyone. Plus at the end you could have a race back to the car to really get your heart rate pumping! So if your kids aren t fond of regular activities like baseball, basketball and soccer then you might want to consider a Crossfit class. Most local gyms are beginning to offer this type of training and hey maybe you could help your gym organize a Crossfit for kids program? It is never too late for anyone to get involved in exercise kids, adults of seniors. Crossfit could just be the inspiration you have been looking for!

8 Gear Review Abdominal Equipment Abmat abdominal exerciser and core trainer with DVD Another essential part of your Crossfit routine is targeting your abdominal area. Trying to do a traditional sit up can be hard for many people. Your back and neck hurt and the floor is just too hard. Well this Abmat takes all those problems away! This Abmat fits snugly to your back providing both support and comfort. In addition to this you will easily be able to target your entire abdominal muscles. Plus by using this piece of exercise equipment you will strengthen your lower back muscles. If you have ever tried to use a fitness or exercise ball to perform sit ups you know it is so easy to lose your balance. This won t happen when you use the Abmat. Once you place yourself onto the mat your body will be correctly positioned. This way you derive the most benefit from each movement you make. The Abmat has a compact design and is a one size fits all type of abdominal exerciser. The size allows you to pack up and take this mat with you. This is great to know especially for anyone who travels a lot. With your purchase of this Abmat you will also receive an instruction book and a program guide. Many customers who follow the Crossfit program online actually recommend this particular brand to their friends and colleagues. Even gyms that offer a Crossfit routine purchase this for their clients to use. That s just how effective and solid this product is! Customer reviews for this Abmat are very positive. They love the fact that the mat stays in place no matter how many sit ups you are performing. Plus the fact that it is small makes it great for carrying with you. Customers love the support they receive from the Abmat itself. Sit ups are now more effective and less painful! How many times have you gotten a sore tail bone from attempting to do tons of sit ups? If you are looking for a way to make your sit up routine less painful then the Abmat could be the answer you have been looking for. Crossfit Box Sets

9 Plyometrics is an exercise that helps you strengthen your leg muscles and build muscle fibre. This type of training is used by many professional athletes and makes a wonderful addition to your Crossfit training routine. By jumping you are creating an explosive movement which your muscles must react to quickly. These reactions are fast and this is what helps increase your muscle size. If you are just starting out with Plyometrics and box sets you may want to limit this exercise to just once a week at first. It is particularly helpful to use a smaller box and then increase to taller boxes as your become accustomed to the movements. This is one reason why many boxes are sold in sets containing around three boxes with heights normally ranging from 12 inches up to 24 inches. Plyometric Platform Box Set- 12", 18" & 24" Black This set of plyometric boxes are constructed from heavy duty steel with all the joints being welded together. The top of each box has a solid rubber top to prevent you from skidding off the box. All steel parts are coated in a black powder coating which is scratch proof. This helps your box set keep a new look for much longer. Box Sizes and Dimensions: The height sizes in this box set are: 12 inches, 18 inches and 24 inches. The 12 inch box has a base which measures 17 x 17 inches with the top area measuring 13 x 13 inches. The total weight is 16 lbs. The 18 inch box has a base measurement of 20 x 20 inches and a top area that measures 14.5 x 14.5 inches. The total weight for this box is 21 lbs. For the 24 inch box the base measures 22.8 x 22.8 inches with a top of 16 x 16 inches. This is the largest box and weighs 25 lbs. After ordering this item you will be advised that shipping could take between 2 to 4 weeks. Most customers have reported receiving their shipment much earlier than that. The boxes are well packaged and have arrived in excellent condition. A very similar set to this is also available in red and is priced at $ The 12 inch box is black, the 18 inch box has a white platform and the 24 inch is red. The only negative feedback on this box set was that some customers found the platform area a little too small especially on the largest box. Escalade High-Step

10 The Escalade High Step would be perfect for beginners to Crossfit. Plus this type of step can be used for aerobic conditioning as well. The Escalade comprises four mini steps which can be stacked on top of one another. The height on the steps ranges from 4 inches up to 14 inches. Obviously this high step is not as tall as the plyometric type of boxes but a good starting place at a cheaper price. The total stepping surface measures 16 inches and the top is covered with a durable mat which in non slip. The bottom of each step is covered with rubber floor pads so they won t mark up your floor. Included with your purchase is a High Step Workout DVD. Again this is great for the beginner and the DVD will show you how to use your step correctly. The Escalade High Step is constructed from polyethylene and colored blue and gray. The recommended user weight for these steps is 225 pounds. Incorporating any form of step or box into your Crossfit routine is a plus. It will help you improve your endurance and increase your leg muscle strength. You can also use this particular step on non Crossfit days to rev up your cardio training. For anyone with knee problems the Escalade High Step is a good choice. You don t have to worry about additional impact as you would from jumping onto a higher box. If you need to modify your Crossfit routine due to a leg or knee injury using this step would be extremely beneficial. Customers who have purchased this product have been satisfied with the quality and speed of delivery. The only issue has been with the free DVD. Many people complained that their DVD was not new and looked as though it had been previously used. Others found the DVD to be defective and it wouldn t play properly. Most of the time the picture would freeze repeatedly and some customers returned the DVD. Other customers simply found a copy of the DVD online where they could download it and then burned it to a CD. Once they viewed the DVD customers found it very helpful in learning how to utilize the high step correctly. Crossfit Box Sets Plyometrics is an exercise that helps you strengthen your leg muscles and build muscle fibre. This type of training is used by many professional athletes and makes a wonderful addition to your Crossfit training routine. By jumping you are creating an explosive movement which your muscles must react to quickly. These reactions are fast and this is what helps increase your muscle size. If you are just starting out with Plyometrics and box sets you may want to limit this exercise to just once a week at first. It is particularly helpful to use a smaller box and then increase to taller boxes as your become accustomed to the movements. This is one

11 reason why many boxes are sold in sets containing around three boxes with heights normally ranging from 12 inches up to 24 inches. Plyometric Platform Box Set- 12", 18" & 24" Black This set of plyometric boxes are constructed from heavy duty steel with all the joints being welded together. The top of each box has a solid rubber top to prevent you from skidding off the box. All steel parts are coated in a black powder coating which is scratch proof. This helps your box set keep a new look for much longer. Box Sizes and Dimensions: The height sizes in this box set are: 12 inches, 18 inches and 24 inches. The 12 inch box has a base which measures 17 x 17 inches with the top area measuring 13 x 13 inches. The total weight is 16 lbs. The 18 inch box has a base measurement of 20 x 20 inches and a top area that measures 14.5 x 14.5 inches. The total weight for this box is 21 lbs. For the 24 inch box the base measures 22.8 x 22.8 inches with a top of 16 x 16 inches. This is the largest box and weighs 25 lbs. After ordering this item you will be advised that shipping could take between 2 to 4 weeks. Most customers have reported receiving their shipment much earlier than that. The boxes are well packaged and have arrived in excellent condition. A very similar set to this is also available in red and is priced at $ The 12 inch box is black, the 18 inch box has a white platform and the 24 inch is red. The only negative feedback on this box set was that some customers found the platform area a little too small especially on the largest box. Escalade High-Step The Escalade High Step would be perfect for beginners to Crossfit. Plus this type of step can be used for aerobic conditioning as well. The Escalade comprises four mini steps which can be stacked on top of one another. The height on the steps ranges from 4 inches up to 14 inches. Obviously this high step is not as tall as the plyometric type of boxes but a good starting place at a cheaper price.

12 The total stepping surface measures 16 inches and the top is covered with a durable mat which in non slip. The bottom of each step is covered with rubber floor pads so they won t mark up your floor. Included with your purchase is a High Step Workout DVD. Again this is great for the beginner and the DVD will show you how to use your step correctly. The Escalade High Step is constructed from polyethylene and colored blue and gray. The recommended user weight for these steps is 225 pounds. Incorporating any form of step or box into your Crossfit routine is a plus. It will help you improve your endurance and increase your leg muscle strength. You can also use this particular step on non Crossfit days to rev up your cardio training. For anyone with knee problems the Escalade High Step is a good choice. You don t have to worry about additional impact as you would from jumping onto a higher box. If you need to modify your Crossfit routine due to a leg or knee injury using this step would be extremely beneficial. Customers who have purchased this product have been satisfied with the quality and speed of delivery. The only issue has been with the free DVD. Many people complained that their DVD was not new and looked as though it had been previously used. Others found the DVD to be defective and it wouldn t play properly. Most of the time the picture would freeze repeatedly and some customers returned the DVD. Other customers simply found a copy of the DVD online where they could download it and then burned it to a CD. Once they viewed the DVD customers found it very helpful in learning how to utilize the high step correctly. Crossfit Ropes & Training Ropes The following are reviews of popular ropes that people are purchasing to assist with their Crossfit training routines. Training Ropes Training ropes for Crossfit come in 3 different lengths 30, 40 and50 inches in length. You can purchase these ropes in either a 1.5 or 2 inch thickness. What s nice about this particular brand of training ropes is that they come with an instructional CD-ROM. This way you will get plenty of ideas on how to use your new ropes correctly. These training ropes are made from nylon so they will not fray or tear your hands up. You still may prefer to wear a pair of gloves while training with the ropes. Using training ropes as part of your Crossfit routine is a great way to improve your strength and your cardiovascular system. Before you know it you will have so much more arm power than ever before!

13 How to Use Training Ropes Effectively For beginners it is recommended to start with the 1.5 inch diameter rope. It fits more snugly into your hand and is just easier to use. There is a significant difference with the 2 inch rope even though it is only 33% larger! The majority of customers recommend purchasing the 50 foot length. This provides you with a better workout and quicker results. To use the ropes your aim is to send waves along the entire length of the rope. The higher you raise your arms and the greater your range of motion is the more waves you will generate. Your goal should be to send big waves along the entire 50 foot length! Of course this will take a little practice but you can do it! Adding training ropes to your Crossfit routine can be done as part of your interval training. Grab the ropes and work hard on them for a minute or two with the aim of getting a few sets in each time. With this particular brand of training ropes customers have reported no major issues. One person did state that the CD-ROM would not play on their computer. Orders have been delivered quickly and the ropes arrived in perfect condition. Ultra Speed Cable Ropes Jump ropes of all kinds and sizes are perfect for Crossfit. The Ultra Speed Cable Ropes by Jump Ropes are some of the fastest and durable on the market today. The Ultra Speed Cable ropes are unique in that they are adjustable and lightweight. The total length of the cables is 9 feet 6 inches which makes them long enough for a person just over 6 feet tall to use. People taller than 6ft 4 may find the length too short. To adjust the ropes you simply adjust the screw at the end of the rope with a screwdriver. If you shorten the rope the excess will hang out of the handles but this doesn t impede your jumping ability. If you are the only person using the rope then you could cut the excess rope. Most users buy this type of rope to perform Double Unders and Speed jumping. Many gym owners purchase these cable ropes for their members to use and are extremely happy with the quality. The manufacturer recommends using these ropes for indoor jumping only. Plus they will soon be available in a choice of colors. The cable is enclosed in a black plastic sleeve which helps prevent wooden floors from becoming damaged. The wire spins very easily inside the handles without becoming tangled. MDUSA Cable Speed Jump Rope

14 This is another cable jump rope that is extremely popular. The MDUSA Cable has an adjustable cable which can be cut to your desired length. The original cable is 10 feet in length. The total weight of the cable jump rope is just 1.3 lbs. The cable length can also be adjusted by using the screw and allowing the excess cable to hang out from the handles. This might be your best bet if more than one family member will be using the same rope. Plus you don t have to buy more than one! The nice feature on this jump rope is its extended handles. This actually allows the user to rotate the rope faster gaining more speed. The design of the handle incorporates bushings which allow the cable to rotate freely without getting caught up. Customers who have purchased this jump rope are very happy with it and recommend it for anyone wanting to perform fast footwork. This makes it perfect for adding this item to your Crossfit routine. Stud Bar Pull Up Bar Having the ability to perform a correct pull up is vital to your Crossfit training. When you first start out a door frame pull up bar may be sufficient. In time you wish to have something more stable and permanent in your home. The Stud Bar Pull Up Bar would be great for this purpose. For anyone who has used a door mounted chin or pull up bar you will know that over time the door frame normally becomes damaged. The difference between a door mounted bar and a permanent fixture is like night and day. Once you have made the change you will never want to go back! One great option of this bar is that it comes it 3 different sizes to suit your ceiling height. You can choose from an 8, 9 or 10 ft ceiling choice. The Stud Bar can hold up to 600 pounds and is constructed from 14 inch gauge steel. Plus triangular gussets have been added for extra reinforcement. The actual pull up bar is 1 ¼ inches in diameter which is very comfortable on your hands. All the hardware to mount this pull up bar is included. In addition you also receive a life time warranty on your purchase! When mounting measure your stud width and mount accordingly. This way you will have no worries when performing pull ups or toe-ups. Customers who have purchased the Stud Bar Pull Up bar have been happy with their purchase. The bar normally arrives at most locations within a couple of days of ordering.

15 Once the unit is installed it is very sturdy and the actual pull up bar doesn t move or flex under your weight. There is a video on the website which shows you how to easily install this bar. However, with the actual product there were no instructions which a few customers found annoying. Some customers found the bar to be a little slippery. To combat this you can take some sandpaper and rough up the bar. Or alternatively you can use chalk on your hands. The bar at 1 ¼ inches is a little thicker than some other pull up bars. Customers seemed to like this and I would think this would depend on your personal preference and the size of your hands. But it is something to be aware of before placing your order. The Stud Bar Pull Up Bar will be extremely helpful during your Crossfit training program. You will have the ability to improve your overall strength and increase your stamina. Weight Training Weight training is another huge component of your Crossfit training. If you are doing your routine at home this can sometimes be a problem. You may not have the room for a full weight training system. The following review will show you how you can overcome this at an affordable price! PowerLine PSS60X Squat Rack This compact squat rack is great for anyone who has limited space in their home. The Powerline PSS60X is extremely heavy duty and holds the weight bar securely and safely. The base on the PSS60X is extra wide for stability. The bars are constructed from heavy gauge steel which measures 2 x 2 inches. Plus the manufacturer truly stands by their product and gives you a 10 year warranty on the frame. You get a one year warranty one all other components. This squat rack will fit nicely on a 48 inch mat with no problem. The PSS60X only measures 37 inches high and has a width of 48 inches and a depth of 30 inches. So you can easily see how compact this piece of equipment is. The entire unit weighs 51 pounds so you can move this around if necessary. Whether you are a beginner to weight lifting or an advanced lifter this squat rack is ideal for you. The types of exercises which you can perform on this squat include: Bench presses flat, incline and decline Squats Curls Upright rows

16 Shoulder shrugs Calf raises The rack is adjustable and can comfortably accommodate a 6 foot tall user. You could easily purchase a flat bench and use for additional exercises. Customer Feedback Customers who have purchased this squat rack have found it is to assemble with just a few tools. Most people had this product assembled in less than 15 minutes. Barbell sets of around 300 pounds have been used with this rack successfully. The recommended weight is for 300 pounds so it would be advisable not to go over this limit. One complaint that a customer had was that the height adjustments were spaced too far apart. They are approximately 3 inches apart. Whether this is an issue or not will really depend on your personal preference. The bar will actually adjust up to a maximum of 60 inches. This does give you lots of room to play with. Recap Compact design and many customers actually use this in their garage Adjustable height up to 60 inches Very quick and easy to assemble Can take weights up to 300 lbs Comes with a 10 year warranty on the frame